10 Best Dumbbell Exercises for Lower Back Workouts. Below are the best lower back exercises to strengthen your erector spinae muscles and develop the entire lower back: Dumbbell Deadlift. Bent-Over Row. Dumbbell Superman. Single-Leg Deadlift. Single-Arm Row. Dumbbell Bird Dog Row. Romanian Deadlift.Water aerobics is a fun and effective way to get in shape while enjoying the benefits of being in the water. It’s a low-impact workout that is suitable for all ages and fitness lev...20 Best Back Workout Moves For Women. Time: 15 minutes | Equipment: free weights (10 pounds or less) | Good for: Back.Things to consider when doing back exercises at the gym. Warm up properly to prepare for lifting appropriately heavy weights. Think about horizontal rows, vertical pulls, and hyperextension movements. Mix it up with barbell, dumbbell, and machine exercises. Consider doing full body workouts or upper/lower splits so you can train back regularly.Jun 4, 2019 · head to toe, with your feet about shoulder-width apart. Stack your hands under. your shoulders, and keep your neck in a neutral position. Engage your lower. back and core. Starting on your left ... Add this workout to your next HIIT circuit to feel the burn. 5. Dumbbell Shrugs. This is one of the best exercises to target the upper portion of the Trapezius, a strong muscle at the top of your back. Well-developed traps help create a prominent posture, with the Trapezius upper muscle peaking between your shoulder and neck.Neo G’s Dorsolumbar Support Brace encourages correct alignment of the thoracic and lumbar spine to relieve scoliosis pain. Orthopedists developed this brace to stay flexibly in place and gently keep your spine properly aligned to relieve pain in your discs and reduce muscle strains and spasms.May 18, 2022 · Set the backrest on an adjustable bench to around 30 degrees. Lie face down with a dumbbell in each hand, arms straight, and head uppermost. Pull your shoulders down and back. Using a neutral or palms facing inward grip, bend your elbows and row the weights up toward your lower ribs. Bend your left knee, sitting back into your left hip and keeping your torso upright. Keep your right leg as straight as possible, and lower down on your left leg until your knee forms a 90-degree ...This is okay. The below 3 back workouts are designed specifically to be mixed and matched with each other. Back Workout 1. Deadlifts: 4 sets of 6-8 reps. Wide Grip Overhand Pull Ups: 4 sets of 6-8 reps. Chest Supported Row (Lat Focused: 4 sets of 8-10 reps. Dumbbell Shrugs: 3 sets of 10-12 reps. Scapular Pull Ups: 3 sets of 10-12 reps. …20 Best Back Exercises & Back Workouts For Building Muscle Building Muscle Build a Bigger, Stronger Back with The Best Back Exercises and Workouts for …Jul 28, 2023 · Sit down and set your legs securely under the thigh pads. Keep your core tight and your torso upright while pulling the bar down toward your chest. Think of pinching your shoulder blades together in the bottom position. Resist the weight as you slowly return to the starting position. Keep your abs and butt tight to prevent your hips from rocking. Keeping your elbow in place, straighten your right arm completely, pressing it back in a triceps kickback. Bend your right arm ...3. Bent-over Row. There’s a lot of variation that can be done with the bent-over row, but whether you use kettlebells, dumbbells, or a barbell, it’s nonetheless an excellent exercise for building the back. When hinging at the hips, bring the weight up to stomach level to really engage the entire posterior chain.Feb 26, 2018 · 1) The Pull-up. Some people consider the Pullup to be the squat of the upper body. This is by far the best back exercise without equipment. It will build strong rhomboids, lats, posterior shoulders, and biceps. Use an overhand grip to target the back muscles more. Don’t worry if you cannot do one pull-up. It seems like yoga is becoming more and more popular each year, with additional classes and studios opening up all over the country. Unlike many other forms of exercise, yoga is a ...Lower back flexibility exercise. Lie on your back with your knees bent and your feet flat on the floor (A). Tighten the muscles in your belly so that your lower back pulls up, away from the floor (B). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor (C). Hold for five seconds and then relax.head to toe, with your feet about shoulder-width apart. Stack your hands under. your shoulders, and keep your neck in a neutral position. Engage your lower. back and core. Starting on your left ...Jan 12, 2023 ... Bent-Over Fly · Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. · Hinge forward at the hips and let your ...Sep 28, 2023 · Stand with your feet at shoulder width apart in front of the bench. Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. Make sure your shoulders ... head to toe, with your feet about shoulder-width apart. Stack your hands under. your shoulders, and keep your neck in a neutral position. Engage your lower. back and core. Starting on your left ...Jan 26, 2022 · This dumbbell workout seeks to correct all that by targeting the back muscles with three different row variations, plus rear-delt flys to hit the backs of the shoulders, and bicep curls to target ... This exercise can help give you a thicker upper back and better posture. Steps: Stand in the center of the cable crossover machine with your feet shoulder-width apart. Adjust the handles to about shoulder height. Take the left cable in your right hand and the right cable in your left hand.Apr 5, 2020 · Best At Home Back Workout: Action Plan. So to sum the article up here’s what your home back workout could look like: Home Back Workout Bodyweight Lat Pulldowns: 3 sets Bodyweight Inverted Row: 3 sets Straight Arm Pulldown: 3 sets Bed Sheet Face Pulls: 3 sets Prone Arm Circles: 3 sets This CAN be performed as a back workout on its own. The hundred back workout requires all out effort, but the results are nothing short of amazing if you follow the back exercises and protocols shown here. As ... Bend your left knee, sitting back into your left hip and keeping your torso upright. Keep your right leg as straight as possible, and lower down on your left leg until your knee forms a 90-degree ...To begin, lie prone on your front. Spread hands on the floor under your shoulders with elbows tucked tightly into the body. Press hips and legs firmly into the floor and push on hands to lift the torso up. You should feel a stretch through the abs and the back engage. Hold for 15-30 seconds.Wide-grip Seated Rows. 3 x 10. T-bar Rows. 4 x 10. Cable Pullovers. 3 x 12. Lat Pulldowns. 3 x 15. *Side note – the name of this workout ‘Back Attack’ was almost a pun as I was thinking about the ‘Zack Attack’ band from the late 80’s-early 90’s TV show Saved By the Bell!Back Workout. The back part of the workout consists of five exercises: four for your latissimus dorsi muscles, rhomboids, and trapezius, and one for your lower back. Several of the exercises are also effective for targeting your rear delts. Pull-Up or Lat Pulldown. Barbell Row. Cable Seated Row. Dumbbell Shrug.A. Holding a medium-weight dumbbell in one hand, stand with feet hip-width apart, bend knees, and shift hips back, lowering torso until nearly parallel with the ground. Place right hand on a wall in front for balance. B. Draw the weight up toward chest by bending left elbow straight up toward the ceiling.Sep 15, 2022 · Total Time: 30–45 minutes. Level: Intermediate to advanced. Equipment Needed: Dumbbells; a barbell with weight plates; a chair, weight bench, or ball; and a resistance band. What to Expect: This workout has four supersets total. Two supersets focus on the back muscles, and two focus on the biceps. 4 days ago · Place your left hand under your shoulder, flat on the bench, and grab the dumbbell with your right hand. Keeping your back flat and shoulders level, squeeze your shoulder blades together and drive your elbow back as you pull the weight. Pull until your arm is at a 90-degree angle, lower slowly, and repeat. 3. 4. Rear flys. Targeted primarily at the shoulders but also hitting the center back muscles, this is a great exercise to make a regular part of the routine. Stand bent 45 degrees at your hips, head ...Today, we're using her to test the most popular back exercises with just bodyweight, dumbbells, barbells, and cables (all the works!) on 4 different people to …Jun 2, 2022 · This is okay. The below 3 back workouts are designed specifically to be mixed and matched with each other. Back Workout 1. Deadlifts: 4 sets of 6-8 reps. Wide Grip Overhand Pull Ups: 4 sets of 6-8 reps. Chest Supported Row (Lat Focused: 4 sets of 8-10 reps. Dumbbell Shrugs: 3 sets of 10-12 reps. Scapular Pull Ups: 3 sets of 10-12 reps. Back ... Feb 26, 2018 · 1) The Pull-up. Some people consider the Pullup to be the squat of the upper body. This is by far the best back exercise without equipment. It will build strong rhomboids, lats, posterior shoulders, and biceps. Use an overhand grip to target the back muscles more. Don’t worry if you cannot do one pull-up. A Mass-Building Back Workout for a Massive Back: Your Gym Checklist . A quick overview of the 6 best back exercises for mass gaining! Wide-Grip Pull-Ups: because of your joint placement, wide-grip pull-up offers a longer range of motion and works your upper lats. Close-Grip Pull-Downs: this exercise fires up your mid back area. Bent Over Barbell …Lower back flexibility exercise. Lie on your back with your knees bent and your feet flat on the floor (A). Tighten the muscles in your belly so that your lower back pulls up, away from the floor (B). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor (C). Hold for five seconds and then relax.3. Bent-over Row. There’s a lot of variation that can be done with the bent-over row, but whether you use kettlebells, dumbbells, or a barbell, it’s nonetheless an excellent exercise for building the back. When hinging at the hips, bring the weight up to stomach level to really engage the entire posterior chain.Lie on the bench, pull your shoulder blades together and down, and slightly arch your back. Grip the bar slightly wider than shoulder-width apart. Inhale, hold your breath, and unrack the bar. Lower the bar with control, until it touches your chest somewhere close to your sternum.If you want to build a bigger, wider, thicker, and more balanced back, then there are 4 main regions your back exercises need to target. I’ll show you the be... Jun 4, 2019 · head to toe, with your feet about shoulder-width apart. Stack your hands under. your shoulders, and keep your neck in a neutral position. Engage your lower. back and core. Starting on your left ... May 18, 2022 · Set the backrest on an adjustable bench to around 30 degrees. Lie face down with a dumbbell in each hand, arms straight, and head uppermost. Pull your shoulders down and back. Using a neutral or palms facing inward grip, bend your elbows and row the weights up toward your lower ribs. Lock you shoulder blades down by squeezing them together to prime yourself for the movement, and then row the dumbbells up and back towards your hips. Lower them back down slowly to complete one ...Pull your chest through the rubber handles and squeeze your shoulder blades. Slowly lower to your start position. 1. Face Pulls. Use this exercise to build a stable upper body and build bigger lifts. Face pulls also prevent a variety of injuries and, like many of the upper back exercises here, promote proper posture.When it comes to building a strong and toned core, there are countless exercises out there that promise to deliver results. However, few are as effective or efficient as the fitnes...Fitness apps are perfect for those who don’t want to pay money for a gym membership, or maybe don’t have the time to commit to classes, but still want to keep active as much as pos...1) The Barbell Bent-Over Row. The barbell row is the second-best barbell back exercise after the deadlift. Contrary to what most people do, the starting position in this popular exercise should be with the barbell on the floor for each repetition. Starting each rep from the floor allows you to reset, engage the spinal erector muscles more, and ...Repeat the movement for your desired number of repetitions. 3. Dumbbell Row. 3 sets x 10 reps. Dumbbell Row. No back day workout is complete without a rowing exercise, and the dumbbell row is a prime example of one of the best movements for building strength and muscle mass in the entire back.Underhand Row. Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides in an underhand grip, with palms facing up. With your core engaged, hinge forward ...Feb 10, 2021 · Superman Back Extension. Hold for 20 seconds, rest for 10 seconds. 12 rounds. How to do it: Lie with your chest down on the floor, reaching your arms straight out in front of you (as if you were ... Apr 17, 2023 ... The Best Back Workouts For Men: Try These 6 Exercises To Build Strength · Lat Pulldowns · Seal Rows · Incline I's, Y's, and T's &m...May 18, 2022 · Set the backrest on an adjustable bench to around 30 degrees. Lie face down with a dumbbell in each hand, arms straight, and head uppermost. Pull your shoulders down and back. Using a neutral or palms facing inward grip, bend your elbows and row the weights up toward your lower ribs. Sep 15, 2022 · Total Time: 30–45 minutes. Level: Intermediate to advanced. Equipment Needed: Dumbbells; a barbell with weight plates; a chair, weight bench, or ball; and a resistance band. What to Expect: This workout has four supersets total. Two supersets focus on the back muscles, and two focus on the biceps. The back is such an important part of what makes an impressive physique. But with literally 100’s of different back exercises out there, it’s hard to tell wh... Apr 5, 2020 · Best At Home Back Workout: Action Plan. So to sum the article up here’s what your home back workout could look like: Home Back Workout Bodyweight Lat Pulldowns: 3 sets Bodyweight Inverted Row: 3 sets Straight Arm Pulldown: 3 sets Bed Sheet Face Pulls: 3 sets Prone Arm Circles: 3 sets This CAN be performed as a back workout on its own. 4 days ago · Place your left hand under your shoulder, flat on the bench, and grab the dumbbell with your right hand. Keeping your back flat and shoulders level, squeeze your shoulder blades together and drive your elbow back as you pull the weight. Pull until your arm is at a 90-degree angle, lower slowly, and repeat. 3. How To Do These Back Workouts. Both of the back workouts contain six exercises divided into three supersets. Work through a set of move 1A, take a 30-second break, and then do a set of 1B followed by a one-minute rest. Go back to exercise 1A and repeat the pattern until all the sets in the first superset are completed, then go on to the …Dec 6, 2021 · Isolation movements for the back include: Face pulls. Reverse flyes. Cable straight arm pulldown. Dumbbell one-arm row. Pull-up and lat pull-downs exercises help build width of your back, while rowing motions, like in the seated row, dumbbell row, and rear delt row, build thickness of the midback. Apr 17, 2023 ... The Best Back Workouts For Men: Try These 6 Exercises To Build Strength · Lat Pulldowns · Seal Rows · Incline I's, Y's, and T's &m...In this video I have shared 6 Exercises To Build Bigger Back. This is a complete back workout where I have also explained rest between sets and the schedule ...Best Dumbbell Back Workout For Conditioning. Conditioning with dumbbells is a great option because the unilateral aspect of the resistance necessitates a ton of coordination and core engagement.May 18, 2022 · Set the backrest on an adjustable bench to around 30 degrees. Lie face down with a dumbbell in each hand, arms straight, and head uppermost. Pull your shoulders down and back. Using a neutral or palms facing inward grip, bend your elbows and row the weights up toward your lower ribs. Bend your knees and lower into a squat. Keep your knees behind your toes (imagine that you're sticking your butt out behind you, but keep your torso upright and contracted). Press into your heels to stand. Repeat for 2 to 3 sets of 8 to 16 reps. If you're up for a challenge, try the Bulgarian split squat.Stand with your feet at shoulder width apart in front of the bench. Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. Make sure your shoulders ...Jan 24, 2024 · Sets and Reps: Do three to five sets of 10 to 20 reps per side. 6. Superman. The superman is a great bodyweight exercise to help prevent injuries to your low back, improve your posture, and build ... Jan 26, 2022 · This dumbbell workout seeks to correct all that by targeting the back muscles with three different row variations, plus rear-delt flys to hit the backs of the shoulders, and bicep curls to target ... Rear lateral raise. Hold a dumbbell in each hand. With your feet hip-width apart, slightly bend your knees, and push your hips back, allowing your torso to hinge forward. Maintain a straight back ...Aim for 10 or more working sets per muscle per week (split however you prefer). Lead off each workout training heavier (80 percent or higher of your 1RM) on free weight or compound exercises ...Jan 28, 2023 ... Expert trainers agree that these are the 10 Best Exercises for building a bigger, more muscular back. Trainers: Obi Vincent, Toby Richards, ...Bend knees, lower your torso to about 90 degrees, and press hips slightly back. With bent elbows, pull the band toward your hips and draw your shoulder blades together. Return to the straight-arm ...As we age, our bodies change and become more susceptible to injury. Exercise is still important for seniors, but it’s important to take extra precautions to ensure that their worko...Jan 5, 2019 · Add this workout to your next HIIT circuit to feel the burn. 5. Dumbbell Shrugs. This is one of the best exercises to target the upper portion of the Trapezius, a strong muscle at the top of your back. Well-developed traps help create a prominent posture, with the Trapezius upper muscle peaking between your shoulder and neck. Dec 11, 2020 · Bend your elbows to create a 90 degree angle and palms are facing towards the body. Keeping the 90 degree angle, raise your arms up so your elbows are in line with your shoulders. Be sure to keep ... Let the bar rest against your front delts while you step back from the rack and place your feet shoulder-width apart. Press the bar up to straight arms while exhaling. Inhale at the top or while lowering the bar with control back to your shoulders. Repeat for reps. 2.An exercise bike is one of the best ways to get a quality workout from home without trekking to the gym. A bike is suitable for all ages and fitness levels, making it a top choice ...The best back workouts hit all the back muscles, hit every function of the back, and work the back through its entire range of motion. This means ensuring that you include heavy compound movements and heavier lifts, switch up grip in your pullups and incorporate explosivity as well. 20 Best Back Exercises & Back Workouts For Building Muscle Building Muscle Build a Bigger, Stronger Back with The Best Back Exercises and Workouts for …This workout, which covers back as well as abs and lower back, alternates weekly workouts that emphasize strength (4-6 reps) with ones that emphasize mass (8-10 and sometimes 12-15 reps). Simply insert these workouts into your current routine to build a stronger, thicker back and a rock-solid midsection. Choosing the correct weight is critical ... The advantages and disadvantages of yoga are still being determined to some degree. Studies from the National Center for Complementary and Alternative Medicine indicate that there ...When you only have access to dumbbells, it is key to understand how to target all areas of the back with a variety of pulling exercises. Movements like rows and pullovers will be staples for your dumbbell back routine. The 15 best back exercises with dumbbells are: Dumbbell Bent Over Row. Incline Dumbbell Row. One-Arm Dumbbell Row. Renegade Row.JOIN MY FITNESS APP: UPLIFT WITH JIBBY » Get your FREE 14-day workout plan on my app ‘Uplift with Jibby’ https://bit.ly/upliftwjibbyNEW BACK WORKOUT VIDEO...Learn how to target the four main regions of your back with 14 exercises that will level up your back growth. Find out the best angles, grips, and techniques for each exercise to get wider, thicker, and more …
Barbell Deadlifts. This fantastic compound exercise is one of the three main …. J ambrogi foods
There are many complex muscles in the back, so to get the best workout, you need moves that target all areas across different planes of movement. The best …Jun 28, 2023 · Read on to discover the perfect back exercises to include in your next back workout. The Best Back Exercises. Our exercise routines are created by determining the best exercises for muscle growth, core strength, and overall health and well-being. Here’s our list of the 10 best back exercises: 10. Trap-Bar Deadlifts The best back workouts hit all the back muscles, hit every function of the back, and work the back through its entire range of motion. This means ensuring that you include heavy compound movements and heavier lifts, switch up grip in your pullups and incorporate explosivity as well. Nov 17, 2021 ... Start by building strength in your back by doing several weighted back exercises, especially rows. Once you build some strength, move to ...Turn your wrists so that they’re facing each other. Keep your arms tucked in at your sides and flex your elbows to curl the dumbbells up towards your shoulders. Lower them back down with control ...Jan 18, 2024 · 4. Rear flys. Targeted primarily at the shoulders but also hitting the center back muscles, this is a great exercise to make a regular part of the routine. Stand bent 45 degrees at your hips, head ... Step inside the trap bar with your shins aligned with the center of the bar. Push your butt back, bend your knees, and reach down to grip the handles. Grip as tightly as possible. Keep your head ...Jul 8, 2021 · Barbell shrug. 3 sets, 6-8 reps (rest 90 sec.) 5. Back extension. Hold a weight plate in front of your chest for extra resistance. 3 sets, 12 reps (rest 90 sec.) Back Workout 2, Weeks 5-8. 1. Dumbbell bent-over row. Total Time: 30–45 minutes. Level: Intermediate to advanced. Equipment Needed: Dumbbells; a barbell with weight plates; a chair, weight bench, or ball; and a resistance band. What to Expect: This workout has four supersets total. Two supersets focus on the back muscles, and two focus on the biceps.Nov 7, 2023 · Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all ... It is generally considered that Ryan McLatchy created yoga pants. These pants evolved from loose-fitting, flowing clothing to the tight, stretch fit commonly found in yoga studios ...Sep 15, 2022 · Total Time: 30–45 minutes. Level: Intermediate to advanced. Equipment Needed: Dumbbells; a barbell with weight plates; a chair, weight bench, or ball; and a resistance band. What to Expect: This workout has four supersets total. Two supersets focus on the back muscles, and two focus on the biceps. Water aerobics is a fun and effective way to get in shape while enjoying the benefits of being in the water. It’s a low-impact workout that is suitable for all ages and fitness lev...Learn how to build a thicker, wider, and more detailed back with these six workout programs for different goals. Each routine includes exercises, sets, reps, and tips for optimal back development.For the best back workout for mass and strength, aim for low reps and high weight. For a good back workout bodybuilding mass, try combining these back exercises for mass to develop a wide back with well-defined musculature. Barbell Deadlift – 5 sets, 6 reps ; Single-arm Dumbbell Row – 5 sets, 6 reps ; T-Bar Row – 5 sets, 6 reps ; 5..
Popular Topics
Terracycle near me | Jan 12, 2023 ... Bent-Over Fly · Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. · Hinge forward at the hips and let your ...Want a stronger back but not sure where to start? Try these 19 moves to train all your back muscles, increase mobility, and decrease pain.Back and Chest Specialization Workout. Workout #1 - This workout will focus on deadlifts and heavy rowing along with barbell/dumbbell chest work. Workout #2 - This workout will focus on pull ups and rest-pause cable rowing along with rest-paused isolation and machine chest work. For the rest-pause sets, rest only 30 seconds between …...
Ruby's pantry food list 2023 | Pelvic tilt exercises—these involve lying on your back with your knees bent and tilting your tailbone upwards. Inhale and return to a neutral spine and repeat. Seated …Feb 26, 2018 · 1) The Pull-up. Some people consider the Pullup to be the squat of the upper body. This is by far the best back exercise without equipment. It will build strong rhomboids, lats, posterior shoulders, and biceps. Use an overhand grip to target the back muscles more. Don’t worry if you cannot do one pull-up. ...
Blade sharpening mower | Aug 28, 2017 ... In this video I discuss the best back training workout that utilizes exercises for a big back, as well as exercises for a wider back based ...Superman Back Extension. Hold for 20 seconds, rest for 10 seconds. 12 rounds. How to do it: Lie with your chest down on the floor, reaching your arms straight out in front of you (as if you were ...Lower back flexibility exercise. Lie on your back with your knees bent and your feet flat on the floor (A). Tighten the muscles in your belly so that your lower back pulls up, away from the floor (B). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor (C). Hold for five seconds and then relax....
Cheapest huge in pet sim x | This article lists the best back exercises and workouts to build muscle, including deadlifts, bent-over rows, pull-ups, T-bar rows, seated cable row, single-arm dumbbell row etc. The article also provides tips on how to perform each exercise correctly and when to include them in your workout routine. See moreJan 18, 2024 · 4. Rear flys. Targeted primarily at the shoulders but also hitting the center back muscles, this is a great exercise to make a regular part of the routine. Stand bent 45 degrees at your hips, head ... ...
Bone thugs n harmony hits | Step inside the trap bar with your shins aligned with the center of the bar. Push your butt back, bend your knees, and reach down to grip the handles. Grip as tightly as possible. Keep your head ...JOIN MY FITNESS APP: UPLIFT WITH JIBBY » Get your FREE 14-day workout plan on my app ‘Uplift with Jibby’ https://bit.ly/upliftwjibbyNEW BACK WORKOUT VIDEO......
Tvee.app qr | I recommend an underhand grip because it will help you etch in the details in your middle back and lower lats. Make sure you keep your elbows in and squeeze hard at the top. Jerking the weight will not help and may lead to injury so go slow. Go for 3-4 sets of 8-12 repetitions. Rest 90-120 seconds in between sets.Learn how to zero in on each of the four main regions of the back (upper/outer lats, lower lats, middle back, and lower back) with specific exercises and angles of attack. Find out the best exercises for building shape, thickness, and width in your back muscles. Bend your left knee, sitting back into your left hip and keeping your torso upright. Keep your right leg as straight as possible, and lower down on your left leg until your knee forms a 90-degree ......